Veggie and Bean Burgers

  • Prep 10 min
  • Total 25 min
  • Ingredients 14
  • Servings 4

Ingredients

  • 1/4 cup uncooked instant rice
  • 1/4 cup boiling water
  • 1/2 cup broccoli flowerets
  • 2 ounces fresh mushrooms (about 4 medium)
  • 1/2 small red bell pepper, cut up
  • 1 can (15 to 16 oz) Progresso™ garbanzo beans, rinsed and drained
  • 1 egg
  • 1 clove garlic
  • 1/2 teaspoon seasoned salt
  • 1 teaspoon instant chopped onion
  • 1/3 cup Italian-style dry bread crumbs
  • 3 tablespoons vegetable oil
  • 4 whole wheat hamburger buns, split
  • Toppings (Cheddar cheese slices, lettuce, sliced tomato, sliced onion and mayonnaise), if desired

Steps

  • 1
    In medium bowl, stir rice and boiling water. Cover and let stand 5 minutes. Drain if necessary.
  • 2
    Meanwhile, in food processor, place broccoli, mushrooms and bell pepper. Cover and process, using quick on-and-off motions, to finely chop vegetables (do not puree). Stir vegetables into rice.
  • 3
    Add beans, egg, garlic and seasoned salt to food processor. Cover and process until smooth. Stir bean mixture, onion and bread crumbs into vegetable mixture.
  • 4
    Using about 1/2 cup vegetable mixture for each patty, shape into 1/2-inch-thick patties.
  • 5
    In 10-inch nonstick skillet, heat oil over medium-high heat. Cook patties in oil 8 to 10 minutes, turning once, until brown and crisp. Serve on buns with toppings.

  • Heat oven to 400°F. Generously spray 15x10x1-inch pan with cooking spray. Shape vegetable mixture into 16 balls; place in pan. Generously spray tops of balls with cooking spray. Bake about 20 minutes or until crisp. Serve with pasta sauce (any flavor) or cheese sauce.

Nutrition Facts

Serving Size: 1 Sandwich
Calories
460
Calories from Fat
150
Total Fat
16g
25%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
540mg
23%
Potassium
540mg
15%
Total Carbohydrate
61g
20%
Dietary Fiber
9g
36%
Sugars
4g
Protein
17g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
30%
30%
Exchanges:
3 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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